WHAT DOES VITAMIN B₁₂ DO?
Your body uses vitamin B₁₂ to form red blood cells, nerves and DNA, and to maintain your central nervous system.

HOW MUCH VITAMIN B₁₂ DO YOU NEED?
The recommended dietary allowance (RDA) of vitamin B₁₂ for both women and men is 2.4 micrograms daily. Women who are pregnant or breastfeeding need slightly more: 2.6 and 2.8 micrograms, respectively.

As many as 20 percent of us are borderline deficient in B₁₂; low levels of the nutrient are more common in older people. Many people lose the ability to absorb adequate amounts of B₁₂ from food after age 50, which is why your doctor might have tested your levels and recommended that you consider supplementing.

Vegetarians and vegans, the elderly, people who are on prescription heartburn or diabetes drugs, those with digestive disorders like celiac disease or Crohn’s disease and those who have had weight-loss surgery  might also need to take B₁₂ supplements to get enough of it.

Our bodies absorb B₁₂ better alongside other B vitamins, including niacin, riboflavin, vitamin B₆, and magnesium, so a multivitamin is a good option if you’re low in the nutrient. People with severe B₁₂ deficiencies may need weekly shots of the vitamin or high-dose pills.

Low levels of B₁₂ can cause anemia, loss of balance, numbness or tingling in the arms and legs and weakness. A severe deficiency can cause issues including incontinence, depression, paranoia and delusions, memory loss and loss of taste and smell.

WHERE CAN YOU GET VITAMIN B₁₂?
Vitamin B₁₂ is found in meat and seafood (it’s particularly high in shellfish and organ meats) and fortified plant foods. Some of our favorite foods that contain vitamin B₁₂ include:

You can look up the vitamin B₁₂ content of other foods by using the USDA National Nutrient Database for Standard Reference.